Fantastic Workout est 10 min

Nov
2012
03

posted by on Metabolism Booster Workouts - under 10 minutes

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This 10 minute workout in the metabolism booster series of workouts is geared to give your body a quick blast of energy and turn it into a fat burning system. It has been proven that short bursts of intense action boosts the metabolism and I have seen results from this many times. I know it works. ..and don’t think that short workouts can’t build muscle too, because they do! These short intense workouts are really fantastic for shaping the body and making you feel and look great! Plus it drives in oxygen to the cells and has multiple health related benefits as well. It is all good! Get on this! 

 

Fantastic Workout

Workout Breakdown

This workout has 3 parts.

Parts 1 and 3    Time Challenge

40 Reptiles and then 30 Sandbag Sit ups

Part 2   Intervals – 4 minutes
Set your timer for 6 rounds of 10 seconds rest and 30 seconds work and go through the following exercises twice:

Sandbag Swings
Half Burpee with Sandbag Clean and Press
Burpee with Grasshopper Kick and Jumping Jack, alt sides

 

Workout on Video

 

My Reps

Parts 1 and 3: 3 min and 6 sec and 3 min and 10 sec.

Part 2:
Sandbag Swings – 16, 16
Half Burpee with Sandbag Clean and Press – 6, 6
Burpee with Grasshopper Kick and Jumping Jack, alt sides – 5, 5

In June I first did this workout and I completed it in 9 min and 50 seconds and this time it took me 10 minutes and 16 seconds.  It is nice when you beat your previous time, reps or score but I am not too concerned with it. I think it is best that you get the workout in to the best of your ability every time and I know that our best changes. Often I will beat my previous time or reps and that always feels great. Keep striving for that, but don’t be overly concerned about it. If you are working hard consistently and listening to your body, taking breaks once in awhile to give your body a rest, but keeping with the workouts you will be getting better! Sometimes it is not apparent right away but keep pushing yourself to do more and you will do more. Be consistent and keep working hard! 

 

Exercise Descriptions

Reptiles

 

Starting in high plank position, bring one knee out to side and up towards same side elbow and return, repeat with other knee and continue alternating sides for each knee tuck.

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Sandbag Sit Ups

 

Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep.

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Sandbag Swings

 

Standing with legs shoulder width apart, hold onto middle handle of sandbag with both hands. Hold it low, at or just between legs, and swing up so that arms are parallel to ground at shoulder height. Squeeze glutes and push with hips as you swing the bag forward and up, let your hips do most of the work. Then let the bag come back down to just between legs and repeat. Each swing up is one rep.

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Half Burpee with Sandbag Clean and Press

 

Start standing with sandbag on the ground just in front of you, reach down and grab sandbag with its lateral handles and holding handles press down and jump your legs back, then jump your legs back in and come up to standing bringing sandbag up and doing a clean and press by flipping sandbag onto the back of your hands and pressing it up towards the ceiling, then bring sandbag down, uncurl at waist area and return to ground. This is one rep.

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Burpee with Grasshopper Kick and Jumping Jack

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to plank position and jump legs back in and stand up and do a jumping jack. Alternate sides for the grasshopper kick for each rep. 

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Have a great workout!

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